​EXAMINE INTERNAL AND EXTERNAL MOTIVATION It is important to understand the differences between internal and external motivation and to know which one is driving your motivation and your decisions. External Motivation involves pleasing others, looking good, being accepted, and taking no risks. Internal Motivation focuses on pleasing yourself, looking and feeling healthy, being a leader, and taking risks.

​EXAMINING YOUR MOTIVATION

To understand the role of motivation in your health and fitness journey, ask yourself the following questions: “What do you want to achieve by creating a healthy lifestyle? Can you picture where you want to be? Do you believe that you can attain your health and fitness goals? Have you taken the time to plan the path to get there? Once you understand WHAT you are striving to achieve, look at WHY it is important that you achieve the goals that you have defined. Be clear on your reasons for specific goals, since your WHY will create a solid foundation. It will fuel your desire, determination and dedication as you pursue your goals.

“Why enter the second half of my life in an aging decrepit vehicle when I could train myself into a younger zippier sports car? While my project was almost entirely physical — run a fast marathon, lose weight, kick the social smoking habit, eat better, get stronger and faster — I also wanted to get happier. I wanted to haul myself out of a mid-life malaise and charge into the second act of my life with the wisdom of my years but the piss and vigour of my twenties.” Margaret Webb, Older, Faster, Stronger, (New York, Rodale Books, 2014)

​5 Tools to ignite and sustain your motivation for health and fitness, adapted from Susan's new book, Love Your Body…Embrace Your Life!​CHANGE TOOL #1: EMBRACE YOUR PASSIONS AND IGNITE YOUR INNER STRENGTH AND POTENTIALTap into and explore fitness activities you love, both today and in the past. Learn new things to keep your mind and body active throughout your life, including perseverance, self-discipline, and flexibility.

CHANGE TOOL #2: BUILD A SUPPORT SYSTEMCreate your own network of people who will support you in your commitment to health and fitness and keep you motivated on an on-going basis. Keep in touch with them on a daily or weekly basis: in person, by phone, through e-mail, on Facebook, or through Twitter or Skype.

CHANGE TOOL #3: SET REALISTIC AND BLUE SKY GOALSWrite down specific goals for physical, mental, and emotional health and make them measurable. Take your big goals and break down into smaller, achievable goals. Identify where you want to make changes. Think about what success would look like for you.

CHANGE TOOL #4: CREATE DAILY HEALTH AND FITNESS ROUTINESSet your own daily intentions. Develop simple habits and routines to incorporate into your life that are directly tied to your goals. Think about when, where, and how you will work out, eat, meditate, and stretch. Stop, breathe and take a moment to fully experience the emotion of gratitude. CHANGE TOOL #5: DESIGN A PLAN TO ACHIEVE YOUR GOALSDefine specific steps to move ahead. Functional fitness – the simple act of walking, taking steps, stretching, and doing things at home or at the office – are part of your FIT Action Plan. Spiritual fitness – breathing, meditation, and Mindfulness - are key elements to include in your plan to reduce stress and keep you relaxed.

Today, at 72, I describe myself as ...“A well-oiled machine, sagging in parts and creased in others – but it is all mine.”